We had our two NOLS Southwest Outdoor Educator Courses arrive at the base today. They spent the day getting all of their clothing and equipment they needed for two weeks of backpacking. They bagged food, pulled the fuel they will need for their stoves and started to prepare classes that they will be teaching in the field. It was a busy day... in the rain. It rained all day here which was a great thing for our beautiful chunk of the Sonoran desert... though once again the desert dog was pissed off!
Today's quote is Henry Wadsworth Longfellow:
"The best thing one can do when it's raining is to let it rain."
Workout: Back
Warm-Up: Perform each exercise in order for one minute each.
TRX Rows
Trunk Twists
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions to failure
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Have a Great Day!!
We are officially ready for students to arrive here at NOLS Southwest. Maps have been folded, classes have been planned, gear has been pulled... now we just need them to arrive. It will be exciting to see the faces of the people that are about to spend a month out in the desert of Arizona.
Today's quote is from Gloria Steinem:
"Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning."
Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute.
Push-ups
Trunk Twists
Medicine Ball Curls
Abdominal Crunches
Weight Training:
Bench Press, 3 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Super Set: Three sets of each exercise
Barbell Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Captains of Crush Grip Trainers, 15 repetitions with each hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Real quick post. I spent the day preparing an instructor team to go to the field with one of our NOLS Southwest Outdoor Educator Courses. In a few days they will be headed out with ten students to the KOFA National Wildlife Refuge for two weeks of backpacking. We got our first solid leg workout in for 2015 and now I have to get studying. So I am going to quickly go through my routine for the day.
Workout: Legs
Morning Session:
HIIT Spin Bike Routine, 30 minutes
Afternoon Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Have a Great Day!!
It was a very busy day here at NOLS Southwest with the facility humming in preparation of our first courses heading out into the field. We also had a pot luck dinner to greet all of the instructor teams that were coming to work so we had a limited amount of time to get a workout in. I chose to do what turned out to be a pretty brutal circuit workout that I am going to name "Tri to Shoulder the Burden". A quick post and then I am getting my ass to bed!
Workout: Shoulders and Triceps
Circuit: "Tri to Shoulder the Burden" Perform each exercise in order for one minute to complete a set. Three sets total. There is 15 seconds between exercises to move to the next station and a one minute break between sets.
Jump Rope
Dumbbell Side Raise
Diamond Triceps Push-Up
Front Plate Raise
Overhead Dumbbell Triceps Extension
Heavy Rope Whip
Barbell Skull Crusher
Barbell Push Press
Have a Great Day!!
Every year my partner Rebecca and I have a bet. Whoever picks the most winning teams during the NFL playoffs wins the bet. The loser has to make the winner the meal of their choice. Once we get to the Superbowl, the bet is for the dessert with that meal. Right now, Rebecca has picked all four winning teams in the wild card round and I have gone a very poor 1-3. Gambling is a profession I should never pursue.
It was great to workout with some heavier weights again and feel a little smoked after a session. I was also really happy to have one of my more dedicated workout partners return to work at NOLS Southwest this season. Things are looking good for 2015..... except for my football picks, of course.
Today's quote is from Hunter S. Thompson:
"There are many harsh lessons to be learned from the gambling experience, but the harshest one of all is the difference between having fun and being smart."
Workout: Back
Warm-Up:
HIIT Spin Bike Routine, 20 minutes
SISU Warhammer Swing, 15 repetitions per side
TRX Row, 15 repetitions
Trunk Twist, 20 repetitions
Good Morning with Barbell, 15 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
Yesterday I posted about resolutions and setting goals. Here are my goals for 2015! I am putting them out into the world to be held accountable...
1) Study 10 hours per week toward my personal trainer certification.
2) Take and pass my personal certification exam.
3) Work or volunteer part-time during the summer of 2015 as a personal trainer at a local fitness facility.
There you have it. These are specific, measurable, attainable, realistic and time-oriented.
Today's quote is from LL Cool J:
"Stay focused, go after your dreams and keep moving toward your goals."
Workout:
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total with no rest between sets.
Heavy Rope Whips
Push-Ups
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dips, 5 sets of maximum repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachioradialis, brachialis)
Have a Great Day!!
Happy New Year! We are back in the desert after a harrowing drive through an ice storm in west Texas. At one point we traveled just 280 miles in 8.5 hours, passing overturned pick-up trucks and tractor trailer rigs the whole way!! But slow and steady, we made it. It is great to be home.
I decided to write about resolutions today with the coming of 2015. It seems that this is the time of year that people resolve to eat healthier, exercise more, lose weight, etc. It also seems that most of those people fail. I have found three things that have worked well for me to help with meeting my exercise and fitness goals: 1) Documentation. Write down everything that you do. For me, committing to writing this blog has made me feel accountable to write just about everyday. You can also keep track in a journal, excel spreadsheet, whatever format you like. 2) Having people that you are accountable to. Significant other, workout partner, whoever it may be. I have found that having someone that is counting on me and making sure I am staying on target is amazingly helpful. It also makes exercise fun. 3) Success. Sticking to a program through support and documentation helps me achieve my goals. Achieving my goals makes me feel good about myself and exercise. Feeling good about exercise keeps me coming back! Set achievable goals and get at it!!
Today I rode the spin bike and did some crunches. Tomorrow, I will bust out the weights from their holiday hibernation and get back to the heavy lifting!
Today's quote is from Abraham Lincoln:
"Always bear in mind that your own resolution to succeed is more important than any other."
Workout:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions
Have a Great Day!!!
